Whiteflash's Get Stronger and Faster Log

Training Training Logs
241

T, I’m generally pretty good about calling a player, but I’ve been wrong before. Maybe I just haven’t seen enough of Rubio, but as of now I’m callin’ bust. Griffin’s gonna be good, but it’s way early to call him the next Karl Malone or even Boozer. He will get at least 15 and 8 in his rookie year though.

He’s a hell of an athlete for his size and seems to work hard which has to be encouraging to the guys about to drop millions on him. I like Demar Derozan for a few years down the road contributer. I keep hearing more athletic Paul Pierce, but I see a more athletic young Mike Finley.

242

Phase 4 Week 3 Day 1

2-Board press-95x10,135x8,185x6,225x3 [add in 2-board] 245x1,255x1,265x2x1,255x5x1

B1]CSR’s- plate and a quarterx4x8

B2]Cg decline-225x6,205x3x8

C1]Scap wall slides-3x12

C2]Db hammers-35’sx3x12,12,10

Board presses were cool. Had no idea where to start or how to do 'em, but remember reading that the bar’s supposed to “sink” into the board so I paused it for a second or so. Brought my grip in a finger space on the cg dec’s. Good workout. Excited and nervous about maxing.

243

Deads-135x8,225x5,275x5,315x3,365x9x1

Was supposed to do a host of other things, but instead found higher things to jump and touch between sets of deads, topping out with an 11’ light hanging in the gym. Got that 3 different times. It all spawned with a little shit talking between a couple of the trainers and I. They didn’t think I could do it and I wanted to se if they were right. After I got it they gave it up, then another trainer [probably 3" taller than me] walked by and they told him to get it. He put his clip board down took 2 steps and hit it with what looked like little effort. Turns out he was a collegiate long jumper. Oh well. Felt awesome to be able to jump hard again, and I honestly feel like I’m not far off from where I was at my peak. I’ll have someone take a vid next week when I max lower.

If anyone knows how to post vids help your boy out! Got a couple now and want to record my maxes and the jumping and put them up. Thanks in advance.

244

[quote]WhiteFlash wrote:
Deads-135x8,225x5,275x5,315x3,365x9x1

Was supposed to do a host of other things, but instead found higher things to jump and touch between sets of deads, topping out with an 11’ light hanging in the gym. Got that 3 different times. It all spawned with a little shit talking between a couple of the trainers and I. They didn’t think I could do it and I wanted to se if they were right. After I got it they gave it up, then another trainer [probably 3" taller than me] walked by and they told him to get it. He put his clip board down took 2 steps and hit it with what looked like little effort. Turns out he was a collegiate long jumper. Oh well. Felt awesome to be able to jump hard again, and I honestly feel like I’m not far off from where I was at my peak. I’ll have someone take a vid next week when I max lower.

If anyone knows how to post vids help your boy out! Got a couple now and want to record my maxes and the jumping and put them up. Thanks in advance.[/quote]

Dude, I hate you. Seriously, I can barely clap at the neighborhood hoop, where its one of those really huge extended metal backboards.

On that note, if you happen to do exercises that work on your vert, don’t be too shy in posting them…

but seriously, keep up the good work, get that video up i bet it’ll be sick, teach me how to jump and stop acting like Rick “pick and roll” Rubio is going to be any good. He’s a buck eight with a mop top. I think he might be the long lost Jonas brother. I see him joining the ranks of the annual high draft pick euro players with awesome hair that fall by the wayside.

245

[quote]BSrunner wrote:
WhiteFlash wrote:
Deads-135x8,225x5,275x5,315x3,365x9x1

Was supposed to do a host of other things, but instead found higher things to jump and touch between sets of deads, topping out with an 11’ light hanging in the gym. Got that 3 different times. It all spawned with a little shit talking between a couple of the trainers and I. They didn’t think I could do it and I wanted to se if they were right. After I got it they gave it up, then another trainer [probably 3" taller than me] walked by and they told him to get it. He put his clip board down took 2 steps and hit it with what looked like little effort. Turns out he was a collegiate long jumper. Oh well. Felt awesome to be able to jump hard again, and I honestly feel like I’m not far off from where I was at my peak. I’ll have someone take a vid next week when I max lower.

If anyone knows how to post vids help your boy out! Got a couple now and want to record my maxes and the jumping and put them up. Thanks in advance.

Dude, I hate you. Seriously, I can barely clap at the neighborhood hoop, where its one of those really huge extended metal backboards.

On that note, if you happen to do exercises that work on your vert, don’t be too shy in posting them…

but seriously, keep up the good work, get that video up i bet it’ll be sick, teach me how to jump and stop acting like Rick “pick and roll” Rubio is going to be any good. He’s a buck eight with a mop top. I think he might be the long lost Jonas brother. I see him joining the ranks of the annual high draft pick euro players with awesome hair that fall by the wayside.

[/quote]

Ha, thanks bro. I’ve never done plyos or any concentrated jump training so can’t comment on that, just lifting and playing, trying dunks, shit like that. Now that I think about it, I’m lying about the jump training, 'cause since I was probably 13 or so I picked something I thought was high and tried to touch it, and if I couldn’t I tried until I could. Squats to parallel or slightly below, cleans from the hang and the floor, pushpresses, deads, things like that. I also feel strong calves and abs are beneficial. Remember reading somewhere that there’s a direct correlation with pull/chin-up strength and the vert but don’t know if that holds any weight.

We’re in the same boat on Rubio. Just don’t get what all the hype’s about. By the way, how are the knee’s holding up?

246

[quote]WhiteFlash wrote:
Ha, thanks bro. I’ve never done plyos or any concentrated jump training so can’t comment on that, just lifting and playing, trying dunks, shit like that. Now that I think about it, I’m lying about the jump training, 'cause since I was probably 13 or so I picked something I thought was high and tried to touch it, and if I couldn’t I tried until I could. Squats to parallel or slightly below, cleans from the hang and the floor, pushpresses, deads, things like that. I also feel strong calves and abs are beneficial. Remember reading somewhere that there’s a direct correlation with pull/chin-up strength and the vert but don’t know if that holds any weight.

We’re in the same boat on Rubio. Just don’t get what all the hype’s about. By the way, how are the knee’s holding up?
[/quote]

Chin up strength and vert? haha interesting…

I don’t understand the hype around Rubio either. I have yet to see any evidence that he will be able to handle the any sort of negative circumstances, as he has basically been worshipped his entire life.
Yeah, he is fairly tough for someone his size, but that lack of size is going to magnified multiple times in the NBA, so I’m not sure how he is going to pan out.

Stephen Curry, I believe, is going to be a very special player. A Ray Allen type. Don’t doubt pedigree…

The knee is okay. I played basketball on Saturday and Sunday, the first time playing on consecutive days in god knows how long. They held up for the most part, although they were talking to me a little the past couple of days (cracking, popping, slight pain). Today I strapped on my knee wraps and hit the deadlifts with pretty solid results. My grip failed before my knees did, which is a good sign.

I think that ultimately I am going to have to strengthen my quadriceps. Because the quadriceps help absorb the shock of running and jumping, the larger the quads the less incidental shock they will take. I got to keep up the two leg days a week.

I have to work on plyo training on top of the squats and cleans. I want to be able to dunk in the next couple of years, and I figure that I need at least a 40 inch vert to dunk (5’9’', short arms). do you have any recs as to how many days/week to do plyos and on which days (on leg days or off leg days?).

Thanks

247

BSrunner wrote:
Chin up strength and vert? haha interesting…

I don’t understand the hype around Rubio either. I have yet to see any evidence that he will be able to handle the any sort of negative circumstances, as he has basically been worshipped his entire life.
Yeah, he is fairly tough for someone his size, but that lack of size is going to magnified multiple times in the NBA, so I’m not sure how he is going to pan out.

Stephen Curry, I believe, is going to be a very special player. A Ray Allen type. Don’t doubt pedigree…

The knee is okay. I played basketball on Saturday and Sunday, the first time playing on consecutive days in god knows how long. They held up for the most part, although they were talking to me a little the past couple of days (cracking, popping, slight pain). Today I strapped on my knee wraps and hit the deadlifts with pretty solid results. My grip failed before my knees did, which is a good sign.

I think that ultimately I am going to have to strengthen my quadriceps. Because the quadriceps help absorb the shock of running and jumping, the larger the quads the less incidental shock they will take. I got to keep up the two leg days a week.

I have to work on plyo training on top of the squats and cleans. I want to be able to dunk in the next couple of years, and I figure that I need at least a 40 inch vert to dunk (5’9’', short arms). do you have any recs as to how many days/week to do plyos and on which days (on leg days or off leg days?).

Thanks[/quote]

Man, I honestly can’t tell you how to integrate plyos as I’ve never used 'em. Check out higher-faster-sports.com for some ideas. There’s an article there that I’m basing my next training program on. Unless your arms are freakishly short I doubt you’ll have to get a full 40" off the ground to dunk. My arms are probably average length and I was catching 2-hand 360’s with a 41.5" off the run.

Not sold on Curry either. Think he’ll be a solid shooter coming off the bench and mayb’e an eventual starter, but nothing more. Maybe I’m selling the kid short, but Ray Allen’s 3" taller and a much better athlete.

Glad you’re knee’s doing better. I feel you on the knee talking to you tip. My knee’s a little swollen today with a little pain but nothing too serious. Be easy bro.

248

Spped bench-60%-165x10x3

B1]Floor press-135x8,185x5,205x5,215x5,205x2x5,185x7,195x7

B2]nuetral pull-ups-bwx5,+30x5,+60x4x5

C1]Db rows-90’sx3x10

C2]CG push-ups-+45x10,+55x2x10

Good workout. Felt stronger on about everything. Used better form, shorter rest and upped the weight a bit. Thinking of skipping the first two workouts of next week to rest for maxing, and split up the maxing over 2 days for upper and lower. If anyone has any input, holler.

249

Im splitting up my maxing… I think I’m going to do:

Squat & Wtd Chin
Bench & Dead

Or something like that. Cressey said if you did actual ‘packing day’ to do it the same otherwise it’s comparing apples to oranges… but I didn’t even do packing day, I went off my maxes I knew I already had.

250

Speed box squats-60%-205x12x2

GHR’s-4x5

Db lunges-60’sx6,65’sx6,70’sx6,75’sx6

Pistols- 1x10

Box squats were smooth. The leg strength is there to use more on the lunges, but my forearms get smoked pretty quickly. Right knee started clicking during the lunges so called 'em. Thinking about starting the program over after next weekas I feel I’m getting “healthy” enough to do it as outlined. We’ll see.

251

you can do 10 pistols on a bum knee? respect.

252

[quote]BSrunner wrote:
you can do 10 pistols on a bum knee? respect.[/quote]

Thanks man, but they’re to a box and my form is probably less than pristine.

253

So just got back from the pool with some friends. I’m sure most of ya’ll have seen the video of the football player jumping frrom the shallow end of the pool onto the edge of the concrete. My buddy dared me that I couldn’t, and being the genius that I am I told him I could.

So, I get next to the lip of the pool, jump with just about everything I have, have my toes hit the lip, slide off and smash and scrape both my shins as I slide down back into the shallow end. Had to sit in the pool for a few minutes ‘cause I felt nauseous. Both of my shins are swollen, bruised and scraped pretty good, and my buddies thought it was one of the funniest things they’d ever seen. We’re going back next week and I’m gonna fuckin’ do it.

254

[quote]WhiteFlash wrote:
So just got back from the pool with some friends. I’m sure most of ya’ll have seen the video of the football player jumping frrom the shallow end of the pool onto the edge of the concrete. My buddy dared me that I couldn’t, and being the genius that I am I told him I could.

So, I get next to the lip of the pool, jump with just about everything I have, have my toes hit the lip, slide off and smash and scrape both my shins as I slide down back into the shallow end. Had to sit in the pool for a few minutes ‘cause I felt nauseous. Both of my shins are swollen, bruised and scraped pretty good, and my buddies thought it was one of the funniest things they’d ever seen. We’re going back next week and I’m gonna fuckin’ do it.[/quote]

vid or it didn’t happen! Just kidding bro, sorry to hear about that. I’ve though about that, like how hard it would be…Must have been pretty tough if you couldn’t get out of the water! I’d probably just look like a monkey humping a pool toy…

Props for trying though brother!

255

[quote]WhiteFlash wrote:
So just got back from the pool with some friends. I’m sure most of ya’ll have seen the video of the football player jumping frrom the shallow end of the pool onto the edge of the concrete. My buddy dared me that I couldn’t, and being the genius that I am I told him I could.

So, I get next to the lip of the pool, jump with just about everything I have, have my toes hit the lip, slide off and smash and scrape both my shins as I slide down back into the shallow end. Had to sit in the pool for a few minutes ‘cause I felt nauseous. Both of my shins are swollen, bruised and scraped pretty good, and my buddies thought it was one of the funniest things they’d ever seen. We’re going back next week and I’m gonna fuckin’ do it.[/quote]

hhahhahahahahahahahahahahahhaha that sounds like it was hilarious/ like my friends would do it

sucks that you got hurt, try to get a vid of you doin it next week.

Post the youtube link for that football player doing it, i’ve never seen it

256

[quote]Alpha wrote:
WhiteFlash wrote:
So just got back from the pool with some friends. I’m sure most of ya’ll have seen the video of the football player jumping frrom the shallow end of the pool onto the edge of the concrete. My buddy dared me that I couldn’t, and being the genius that I am I told him I could.

So, I get next to the lip of the pool, jump with just about everything I have, have my toes hit the lip, slide off and smash and scrape both my shins as I slide down back into the shallow end. Had to sit in the pool for a few minutes ‘cause I felt nauseous. Both of my shins are swollen, bruised and scraped pretty good, and my buddies thought it was one of the funniest things they’d ever seen. We’re going back next week and I’m gonna fuckin’ do it.

vid or it didn’t happen! Just kidding bro, sorry to hear about that. I’ve though about that, like how hard it would be…Must have been pretty tough if you couldn’t get out of the water! I’d probably just look like a monkey humping a pool toy…

Props for trying though brother![/quote]

Toes got out, but ass and heels stayed submerged. Gonna give it a shot whenever we can round up the time. Still need help on getting vids up, or puting them on youtube or whatever.

257

[quote]BSrunner wrote:
WhiteFlash wrote:
So just got back from the pool with some friends. I’m sure most of ya’ll have seen the video of the football player jumping frrom the shallow end of the pool onto the edge of the concrete. My buddy dared me that I couldn’t, and being the genius that I am I told him I could.

So, I get next to the lip of the pool, jump with just about everything I have, have my toes hit the lip, slide off and smash and scrape both my shins as I slide down back into the shallow end. Had to sit in the pool for a few minutes ‘cause I felt nauseous. Both of my shins are swollen, bruised and scraped pretty good, and my buddies thought it was one of the funniest things they’d ever seen. We’re going back next week and I’m gonna fuckin’ do it.

hhahhahahahahahahahahahahahhaha that sounds like it was hilarious/ like my friends would do it

sucks that you got hurt, try to get a vid of you doin it next week.

Post the youtube link for that football player doing it, i’ve never seen it[/quote]

Didn’t look like this…

258

On 9x1 deadlift, were all your sets at 90%? I struggled man… feeling shitty.

259

[quote]WhiteFlash wrote:
So just got back from the pool with some friends. I’m sure most of ya’ll have seen the video of the football player jumping frrom the shallow end of the pool onto the edge of the concrete. My buddy dared me that I couldn’t, and being the genius that I am I told him I could.

So, I get next to the lip of the pool, jump with just about everything I have, have my toes hit the lip, slide off and smash and scrape both my shins as I slide down back into the shallow end. Had to sit in the pool for a few minutes ‘cause I felt nauseous. Both of my shins are swollen, bruised and scraped pretty good, and my buddies thought it was one of the funniest things they’d ever seen. We’re going back next week and I’m gonna fuckin’ do it.[/quote]

Bummer. Sorry you didn’t get it. I’m sure it was funny for your buddies, but I wouldn’t have been laughing. I think video is needed next time or proof, or else it didn’t happen haha jk.

And I’ve seen that vid before, it’s sick. There’s not much worse than scraping or hurting your shins, it’s just not cool.

Hope you are enjoying your summer and getting that knee to 100%. Lakers looking good, they’re halfway home.

260

So, Monday morning I woke up about 4:40 a.m. with pretty severe stomach cramps and bad diarrhea. That progressed into my puking up bile and eventually shitting blood by about 8:00 a.m. My girl [who had left town the night before] called a few times before 8 to wish me good luck on my first day of summer school. Obviously I was in no shape to answer. When I finally text’ her back to let her know what was going on she called and demanded that I go to the ER.

She even called my mom and told her to come take me 'cause I was in no shape to drive myself. Told her I was gonna take a nap and if I still felt like shit I’d go. Sure enough, as I was waking she called again. At this point I was confident enough to drive myself. After getting there and filling out paper work they stuck me in a room and started running tests to see what was up. The blood work showed that my white blood cell and potassium were off the charts high, and my sodium was really low. So they ran 'em again and got the same results.

So, they gave me a shot of insulin and made me drink juice and eat cookies [ hadn’t had anything all day], had 1500mg of saline IV in me and gave a an albuterol [sp?] vapor mask. They ran an EKG and did some other heart related stuff. The PA came in and told me that she had called EMS and they were going to transfer me to a hospital, 'cause they were worried about my potassium being so high. I joked “You afraid I’m gonna have a heart attack?” and she replied “That’s what we’re trying to prevent.” Needless to say I got a little worried.

My girl called again during all this so I put her on the phone with the PA. They decided on sending me to Methodist [where my girl had her transplant], and whithin 30 minutes I was in the back of the ambulance on my way. We get to Methodist and waited for what felt like an eternity before they stuck me in a room in the ER wing. After having all the same tests repeated plus x-rays on my chest and abdomen and waiting another half hour or so a doctor came in and spoke with me. He told me that all my readings were normal and that I was just dealing with a pretty bad viral infection.

He said that the elevated potassium readings were probably due to blood vessels being burst when they initially drew blood and potassium excreting from them leading to elevated levels. He gave me a prescription for some meds and told me I was good to go. The PA from the initial ER called me for the news and was still worried about some things, so she wrote a scrip for some antibiotics. All in all, it was a pretty weird day. Obviouslly, I still feel like shit and am thinking I’m gonna have to scratch maxing out. Pretty gay that I made it to the final week of the program and get hit with this.

Thinking about starting Phase 1 over on Sunday and probably maxing after that. If anyone has any input on dealing with something similar feel free to chime in. Gonna try and grub and lie down for a bit. Ya’ll be good.